Dryland Activities:
Question of the Day: Are you supposed to use the bars when doing a backstroke start at a meet?
Correct = Do 3 rolling situps
Wrong = Do 3 situps and 3 pushups.
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).
| 2) Challenge! Swim someone on the tube to 1/2 way. They pull you on way back. | 3) 1 x 25: 3 strokes FREE 3 strokes BACK 3 strokes you make up repeat | 4) 2 x SL + Flip 2 x SL on Back | 5) 5 front flips or 5 backflips BONUS do a handstand 1st and turn it into a flip. |
| 6) 1 x 50FREE w/ FINS | 7) 1 x 50 BK | 8) 2 x 25 Position 11 w/ FINS | 9) 3 x SL through Hula Hoops (2) |
| 10) Challenge! Wiggle like a butterfly kick in the deep end up and down with head above water 5 seconds. | 11) Challenge: Swim FREE to 1/2 way then BACK back with a pull buoy. | 12) Challenge! Question C = In water challenge W = 25 FREE |